The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. [Read more…]
Bodybuilding Program Spreadsheets
A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session.
Except in the case of the big 3 compound movements, bodybuilding programs rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helfpul. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too.
Below you'll find the latest bodybuilding program spreadsheets. Also check out Lift Vault's powerbuilding programs, which also focus on inducing hypertrophy in the lifter.
Fierce 5 Beginner Bodybuilding Program Spreadsheet
The Fierce 5 workout is a great bodybuilding program for the novice lifter. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth. [Read more…]
Kizen Back Hypertrophy Program Spreadsheet
This is a Google spreadsheet for Kizen’s free back hypertrophy program. If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]
All Pro Simple Beginner Routine Program Spreadsheet
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
Brogains Powerbuilding Program Spreadsheet
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
8 Week Hypertrophy Program (HST) Spreadsheet
Popularized by Bryan Haycock, hypertrophy specific training (HST) is based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]